IVF Diet & Nutrition: What to Eat for Better Outcomes
Published: January 2026 · 9 min read
65%
Higher Success (Med Diet)
400mcg
Daily Folate Minimum
3 months
Egg Maturation Time
25-35
Optimal BMI Range
What you eat in the months leading up to and during IVF can influence egg quality, embryo development, and potentially your chances of success. While diet alone won't guarantee pregnancy, optimising nutrition is one of the few factors within your control.
The good news: you don't need a complicated or restrictive diet. Research consistently points to the Mediterranean diet as the most beneficial eating pattern for fertility, with studies showing up to 65% higher success rates in women who follow it closely.
What is the best diet for IVF?
The Mediterranean diet is the best evidence-based diet for IVF. Studies show women following a Mediterranean diet have up to 65% higher IVF success rates. It emphasises: vegetables, fruits, whole grains, fish, olive oil, legumes, and nuts while limiting red meat, processed foods, and sugar. Start at least 3 months before treatment for optimal egg quality impact.
What foods improve egg quality for IVF?
Foods that support egg quality include: fatty fish (omega-3s), leafy greens (folate), berries (antioxidants), avocados (healthy fats), eggs (choline and protein), legumes (plant protein and fiber), nuts and seeds (vitamin E), and olive oil (monounsaturated fats). These provide antioxidants and nutrients that protect eggs from oxidative damage.
What foods should you avoid during IVF?
Foods to avoid during IVF include: raw or undercooked fish/meat/eggs, high-mercury fish (shark, swordfish, king mackerel), unpasteurised dairy, excessive caffeine (limit to 200mg/day), alcohol (avoid completely during treatment), processed foods, trans fats, and high-sugar foods. These can affect hormone balance, egg quality, or pose food safety risks.
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Why Nutrition Matters for IVF
Eggs take approximately 3 months (90 days) to mature before ovulation. During this time, they're susceptible to environmental factors including nutrition. What you eat today influences the eggs retrieved in your cycle 3 months from now.
Egg Quality
Antioxidants from foods protect eggs from oxidative stress and DNA damage. Healthy fats support cell membrane integrity.
Hormone Balance
Blood sugar stability from complex carbs and protein helps regulate hormones. Excess sugar and refined carbs can disrupt ovulation.
Inflammation
Anti-inflammatory foods support a healthy uterine environment for implantation. Omega-3 fatty acids are particularly beneficial.
Uterine Lining
Adequate iron, vitamin E, and blood flow support healthy endometrial development for embryo implantation.
The Mediterranean Diet & IVF Success
Multiple studies have linked the Mediterranean diet to improved IVF outcomes. A landmark study published in Human Reproduction found women with the highest adherence to the Mediterranean diet had 65-68% higher odds of clinical pregnancy compared to those with lowest adherence.
Mediterranean Diet Principles
Eat Daily
- • Vegetables (especially leafy greens)
- • Fruits (2-3 servings)
- • Whole grains
- • Olive oil (primary fat source)
- • Legumes or beans
- • Nuts and seeds
Eat Weekly
- • Fish (2-3 times, especially fatty fish)
- • Poultry (2-3 times)
- • Eggs (4-7 per week)
- • Dairy (moderate amounts)
Limit
- • Red meat (1-2 times per week max)
- • Processed foods, sweets, refined grains
Best Foods for Egg Quality
Focus on nutrient-dense foods that provide antioxidants, healthy fats, and essential vitamins:
Fatty Fish
Salmon, sardines, mackerel, and trout provide omega-3 fatty acids (DHA and EPA) which support egg quality and reduce inflammation. Aim for 2-3 servings per week.
Key nutrients: Omega-3s, Vitamin D, Protein
Leafy Greens
Spinach, kale, and Swiss chard are rich in folate, iron, and antioxidants. Folate is essential for DNA synthesis and preventing neural tube defects.
Key nutrients: Folate, Iron, Vitamin K, Antioxidants
Berries
Blueberries, strawberries, and raspberries are antioxidant powerhouses. They help protect eggs from oxidative damage caused by aging and environmental factors.
Key nutrients: Antioxidants, Vitamin C, Fiber
Eggs
Whole eggs (including yolks) provide choline, which is important for fetal brain development, plus complete protein and vitamin D.
Key nutrients: Choline, Protein, Vitamin D, B12
Avocados
Rich in monounsaturated fats which support hormone production and cell membrane health. Also provide folate and potassium.
Key nutrients: Healthy fats, Folate, Vitamin E
Legumes
Lentils, chickpeas, and beans provide plant protein, fiber, and folate. They help stabilise blood sugar and provide iron.
Key nutrients: Plant protein, Fiber, Folate, Iron
Nuts & Seeds
Walnuts, almonds, and seeds (pumpkin, sunflower) provide vitamin E, zinc, and healthy fats. Walnuts are particularly high in omega-3s.
Key nutrients: Vitamin E, Zinc, Omega-3s, Selenium
Extra Virgin Olive Oil
A cornerstone of the Mediterranean diet, EVOO is anti-inflammatory and supports hormone balance. Use for cooking and dressings.
Key nutrients: Monounsaturated fats, Polyphenols
Foods to Avoid During IVF
Certain foods should be limited or avoided to optimise fertility and ensure food safety:
Avoid Completely
- Alcohol — Can affect egg quality and is not safe during pregnancy
- High-mercury fish — Shark, swordfish, king mackerel, tilefish
- Raw fish/sushi — Food safety risk
- Raw/undercooked meat — Risk of toxoplasmosis
- Unpasteurised dairy — Risk of listeria
- Trans fats — Linked to decreased fertility
Limit
- Caffeine — Max 200mg/day (1-2 cups coffee)
- Processed foods — High in additives, low in nutrients
- Sugar & refined carbs — Can spike blood sugar and affect hormones
- Red meat — 1-2 times per week max
- Soy — In moderation; contains phytoestrogens
About Caffeine
Most fertility specialists recommend limiting caffeine to 200mg or less per day (roughly 1-2 cups of coffee). High caffeine intake has been associated with longer time to conception and increased miscarriage risk. Tea, decaf, and herbal teas are lower-caffeine alternatives.
Supplements to Consider
While food should be your primary source of nutrients, certain supplements may be beneficial. Always consult your doctor before starting any supplement regimen.
Prenatal Vitamin with Folate
EssentialAt least 400mcg folate (or methylfolate for MTHFR). Start 3 months before conception. Prevents neural tube defects and supports DNA synthesis.
Vitamin D
RecommendedMany people are deficient. Studies link adequate vitamin D to better IVF outcomes. Get levels tested; aim for 40-60 ng/mL. Typical dose: 1,000-4,000 IU daily.
Omega-3 (DHA/EPA)
RecommendedIf you don't eat fatty fish regularly. Supports egg quality and fetal brain development. Look for purified fish oil or algae-based (vegan). 1,000-2,000mg combined DHA/EPA.
CoQ10
OptionalAntioxidant that may support mitochondrial function in eggs. Some evidence for egg quality, especially in women over 35. Typical dose: 200-600mg daily.
DHEA
Doctor SupervisedMay help women with diminished ovarian reserve. Must be prescribed and monitored by your RE as it affects hormone levels. Not appropriate for everyone.
Important Note
More is not always better with supplements. Some can interact with medications or affect hormone levels. Share all supplements with your fertility clinic before starting treatment.
Timing: When to Start
Since eggs take about 3 months to mature, ideally you should start optimising your nutrition at least 3 months before your IVF cycle.
Timeline
Sample Day of Eating
Here's what a fertility-friendly day of eating might look like:
Breakfast
Scrambled eggs with spinach and cherry tomatoes, whole grain toast with avocado, side of berries
Morning Snack
Greek yogurt with walnuts and a drizzle of honey
Lunch
Large salad with chickpeas, cucumber, tomatoes, feta, olives, and olive oil dressing. Whole grain pita on the side.
Afternoon Snack
Apple slices with almond butter
Dinner
Baked salmon with roasted vegetables (broccoli, sweet potato, bell peppers), quinoa, and a side salad with olive oil
Key Takeaways
- Start early — Diet changes take 3 months to affect egg quality
- Think Mediterranean — This eating pattern has the strongest evidence for fertility
- Focus on wholefoods — Vegetables, fruits, fish, legumes, olive oil, nuts
- Don't be perfect — Aim for 80% healthy; occasional treats are fine
- Stay hydrated — Especially important during stimulation
- Avoid restriction — This isn't the time for weight loss diets
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Frequently Asked Questions
References
Dietary recommendations based on research published in Fertility and Sterility, Human Reproduction, and guidelines from ASRM (American Society for Reproductive Medicine). Mediterranean diet study reference: Vujkovic et al. "The preconception Mediterranean dietary pattern in couples undergoing in vitro fertilization/intracytoplasmic sperm injection treatment increases the chance of pregnancy."